Patiently Waiting on the Lord

 

"But they that wait on the Lord shall renew their strength...." 

Isaiah 40:31 

 

Our culture daily feeds into our tendency to be impatient.  When we have to wait for our computer to boot up and it takes more than 30 seconds we get frustrated.  When someone doesn't respond right away to a text message we sent it can make us anxious.  When food doesn't heat up fast enough in the microwave it makes us mad.  We want things to happen immediately because we really don't want to wait.  Even fast food restaurants aren't fast enough-we want those double lane take out windows so we can get our food faster! At most check out lines you will see magazines touting the newest weight loss scheme that will help you lose 20# in 2 weeks.  Personally I would like to be able to lose 20# overnight!  Healthy eating and weight loss take time unlike many weight loss schemes suggest.  It takes determination, patience and perseverance.  For some of us it is a lifetime battle with some wins and some losses (no pun intended!).  

As Christians we are called on to "wait on the Lord", NOT wait on the right job, the right weight, the right person, the right situation. No matter what area in your life you want to improve make sure you first wait on the Lord.  Kneel before His throne, rest in His love, fill your mind with His words, focus on His truths.  God promises that when we wait on Him He will give us strength, His strength to handle whatever situation we are in.  It takes a daily effort to keep your focus on the Lord not on people, things or goals.  As we wait on Him only He will provide for our every need.  May God give each of us the strength to wait on Him. 

Amy L. Stacy, MS, RD, CDE, CDN

 

 

 

 

The Key to Avoid Being Mislead

"My people perish for lack of knowledge..." (Hosea 4:6 NIV)

It's spring break, so what do I do? Read, of course! While I was reading I came across an article on a news network that discussed nutrition myths. One title that caught my attention was "Myth: 'Cutting Calories to Lose Weight.'" Catchy title, right? Does it make you think calories don't matter? 

The article went on to say that COUNTING calories ignores hunger signals and the dietitian prefers a more holistic approach. This article said that it's more important to focus on why and how to eat as opposed to what.


Thoughts

1.) What you eat is still very important. Certain combinations of sugar, fat, and salt delay your "off" switch so you end up eating more than you actually needed. Not to mention, fruits and vegetables are still king. (Genesis 1:29)

2.) Some people have hormone imbalances that affect their hunger signals.

3.) Many individuals prefer tracking nutrition and this approach works better for them. Others do very well with a more holistic approach.

4.) This article has a misleading title. A calorie deficit is still needed to lose weight. That's physics.


The Gist

All of this to say, be careful what you read. Media is a business. Catchy titles and controversial topics bring more readers. More readers, more advertising income. I'm grateful that news networks bring in industry professionals, however, some things still slip through editing and the meaning of articles can be misconstrued, leading people down a misinformed path. This is why knowledge is so important. If we understand the principles that get results, we can stay on the straight and narrow and avoid pit-falls. Knowledge is key!


Love God, love people.

-Chris Finley, ACSM CPT

Meet Amy Stacy!

 

"Plans fail for lack of counsel, but with many advisers they succeed." (Proverbs 15:22 NIV)

As the Bible suggests, we are adding to the FitChurch team! Meet Amy L. Stacy, MS, RD, CDE, CDN, CPT    

Amy is a registered dietitian and certified diabetes educator having worked in the nutrition field for over 30 years. Her specialties and certifications include diabetes, weight loss, cardiac health, nutrition counseling and life/listening skills for all ages.  She has been an adjunct professor at Roberts Wesleyan College and the program coordinator for the Brockport area Diabetes and Nutrition program. She is a graduate of Cornell University and SUNY at Brockport. Amy currently works for the Unity Diabetes Center at their Brockport facility. Her passion is helping people deal with their health issues using sound nutrition principles.

 

I am very excited that Amy has joined our team! She has a clear love for God and helping others improve their health the way God designed. 

Welcome Amy!

Mindless Eating

"A very interesting, eye opening read!" -Chris Finley

2 Corinthians 10:5

"...we take captive every thought to make it obedient to Christ"

It is so very easy to sit in front of the TV in the evening with your favorite snack and munch away in the glory of a lazy moment.  Why is our sinful nature so easily enticed into laziness?  Not that we can't enjoy a peaceful evening and there may really be something worth watching on TV but all too often it turns into a slightly damaging habit that we fall into.

If you are trying to improve your eating habits this might be an area you should consider changing.  Being more alert to what you are putting in your mouth really will help to improve your overall health.  Instead of trying "not to think about it" and then feeling guilty later, why not plan ahead and have a healthy snack, go for a walk, send a card to someone in need or watch that favorite show while exercising on your living room floor?  It does mean that you have to plan healthy snacks ahead of time and think before you act on the natural desire to eat whatever you feel like.  The experts refer to it as "mindful eating".  It's a process of planning what you are going to eat, thinking about how healthy and good the food is while you are eating it and congratulating yourself for having eaten something healthy when you are done.

As Christians we know that God desires for us to allow Him to guide our thoughts-even in the area of food and caring for our body in honor of Him.  The nutrition experts may think that they were the first ones to come up with the idea of being mindful about your actions but really it is a principle that God established in His Word.  Taking every thought captive in obedience to Christ includes the thoughts we have about food, exercise and relaxation.  If you have a sense that God wants you to gain control over your eating habits then I challenge you to consider quoting this verse whenever you have those times of temptation to eat more of something than you should or to choose a food that is less healthy than an alternative.


By Amy L. Stacy, MS, RD, CDE, CDN, CPT

Healthy Choice vs Lean Cuisine - Yummy Turkey Dinner!

As we all know, home cooked is the way to go. It's healthier, it's fresh, it's delicious, and we can control what we put in it and thus what we put in our bodies. But some days there just isn't enough time. Even if you batch cook, your batch runs and you just don't feel like cooking. Whatever the reason, you need a quick, healthy option.

Enter the frozen dinner.

Healthy Choice

Stuffing!

When I'm in a crunch for time, I usually go for Healthy Choice dinners. They tend to be fairly well balanced with a good amount of protein and vegetables.

Pros

1.) Healthy Choice tends to have more complete meals. They include a lean protein, complex carb, vegetables, and even a dessert!

2.) This turkey dinner contains 18 grams of lean protein to help support recovery and lean muscle.

3.) 8 grams of fiber to support digestive and heart health while keeping you full!

4.) Since all the food is pre-measured, it's easy to keep calories in check.

5.) 720 mg of potassium! This is essential for proper cell function, heart health, and overall hydration and many other processes!

Cons

1.) It may or may not fit your calorie needs for a meal. However, because it is pre-measured, tracking is easy.

2.) Price. At $4 a pop they don't seem that expensive but it can add up over time.

3.) It's just not as good as homemade! In a pinch, frozen dinners can be a solution but in the long run they just don't taste as good and you can't control what they are made with.

Lean Cuisine

 

Almonds on the fresh green beans, nice touch!

Pros

1.) Customizable! There was no main carbohydrate source which allows you to add your own and at 190 kcalories, there is plenty of room in your "calorie budget" to add some quality carbs.

2.) Veggies! I always saw that Healthy Choice had the largest serving of vegetables but Lean Cuisine's Turkey Dinner blew Healthy Choice's vegetable portion out of the water! There were plenty of green beans to enjoy! They were also more fresh than the green beans in the Healthy Choice dinner.

3.) Fiber! With 4 grams of fiber and the ability to add your own whole grain, there will be plenty of fiber to keep you full.

4.) Again, everything is pre-measured. As long as you have the right portion of whole grains, you're good to go!

5.) With 15 grams of protein and more coming from the whole grains, you'll be supporting lean muscle and recovery from your workouts!

Cons

1.) Incomplete. If you want a complete meal with all the fixins, Healthy Choice is your choice. If you want a customizable meal, Lean Cuisine is the best bet. So this con may actually be a pro.

2.) Price. It adds up.

3.) It just doesn't stack up against homemade. 

 

The Gist

It's generally ideal to have homemade, but when you're in a pinch or you just don't feel like cooking, Healthy Choice and Lean Cuisine can help you stay on track and decompress!

I hope these articles help. Let me know what you think on our Facebook page. Share and help those around you be healthy and honor God!

Love God, love people.

-Chris

   

Top 5 Cardio "Modes"

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It's the New Year and time for the new you! You're all signed up at the newest, fanciest gym in town and you're ready to go! You walk into the cardio section for the first time and see rows and rows of machines. There's the elliptical, the Cybex Arc Trainer, the dreadmill, the endless stairs, and the bazookalwhits (kidding, that's not a cardio machine)!

With all these options, what do you do? Which "mode" of cardiovascular training is best for you?


What is a "Mode"?

First, let's define "mode." Mode is simply what activity you are doing. Examples of modes include, running, swimming, biking, etcetera.


So What Are the Top 5 Modes for Cardio?


1.) Treadmill

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Whether you're new to formal exercise or an experienced athlete, nothing is more versatile than the treadmill! Want to run a 5k or 10k someday? Done! Just want to stay active and wake up while watching the morning news? The treadmill works wonders!

Want less impact? You can get many of the same benefits as jogging or running by simply increasing the incline while walking. What matters is your heart rate! For more information about heart rate training, check out "What Should My Heart Rate Be During Cardio?" Given the side rails are sturdy enough, you can even shut the treadmill off and simply push the tread! It's very low impact and will definitely get your heart rate up in the effective zone. Check the "honorable mentions" below.


2.) Elliptical / Cross-Trainer

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Don't like the treadmill? No problem! The elliptical is another great option! Because it uses almost every muscle in your body, it increases your heart rate without any one muscle burning from lactic acid. For example, your quads developing a burning sensation on a recumbent bike.

Another great benefit is that ellipticals are low impact so you can get the benefits of heart rate training while saving your joints!


3.) Rower

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If you want the biggest bang-for-your-buck, the rower will serve you well! The first minute you'll think, "this is pretty fun!" After two minutes you'll think, "okay, this is getting tough but I can still handle it." By the third minute you'll be thinking "wow!"

Again, because the rower uses many of the body's largest muscles, you can easily get your heart rate up into the effective range and burn plenty of calories!

The BIGGEST consideration when rowing is form! Even though it may not seem like it, rowing is a skilled movement! It takes some coordination and getting used to, but once you have the form down, you can achieve a high level of conditioning and fitness! Make sure you don't slouch. No rounding of the back! Instead, think tall! Also, as you pull the handle back, scrunch up your back like you're trying to crack a walnut between your shoulder blades. For the safest, best results, find a qualified, educated coach or trainer and have them show you how to do it. YouTube is NOT enough! Without a qualified coach or trainer checking and correcting your form, it's difficult to know if you're doing it right. It may feel right but be a little off. That includes experienced exercisers!


4.) Classes/Sports

Our very own FitChurch!

There's something special about being in a group of people who love to have fun and challenge each other! If you like being with friends and competing or just not realizing you're getting a great workout, join a class. You can also join recreational sports leagues. Everything from boxing to Zumba or a soccer league. You can also join a bootcamp or do fast-paced circuit training!

I can't tell you how many people just want to box when they come in for a session! It gets aggression out and gets the heart rate up while having fun! If you're reading this, yes, we will mix in more boxing!


5.) PLAY!

Just play! Seriously! When did we go from being active kids climbing trees and playing tag with our friends to adults who think play is just for kids? Trix aren't just for kids! Granted, our play may look a little different than our little ones' but we can still play. Go for a hike! Ride a bike! Make snow angels! Have a splash fight in the pool! Sometimes it's good to just throw out the heart rate monitor and HAVE FUN!


Honorable Mention
 
The Sled

Oh... the sled! The ever intimidating yet aggression releasing sled! You see Crossfitters and athletes pushing and pulling it, collapsing into a heap after rounds of sprints. But fear not! This is one of the simplest, yet most effective tools that can be used for every level of fitness! It can be low impact and add just enough resistance to your walk to strengthen your buns and thighs while burning fat and improving heart health. If more facilities had a sled, it would be number 1!

Don't have a sled? No problem! Simply turn the treadmill off, grab a hold of the side rails, and push the tread yourself!


How to Perform the Sled Push on a Treadmill 

 

The Gist

When choosing your mode of cardiovascular exercise, make sure it's doable, uses many different muscles (especially the legs), and is FUN!


If you like the information we provide at FitChurch, please share! Be a health evangelist and spread the gospel!


Love God, love people!

-Chris

Considerations When You First Start Exercising

It's the start of the New Year and you're all excited to start exercising! But where do you start? What do you do? What don't you do?


1.) Resistance or Cardio?

The answer... both! Resistance training will help improve muscle tone (strength), posture, and bone density while cardio will help burn calories and develop the systems in your body that give you energy and STAMINA! Without resistance training, you don't get much stronger and therefore you won't tone. Without cardio, you don't get much more stamina and you won't burn the calories needed to drop fat.


2.) What Diet Should I Follow?

NONE! A diet has the mindset that there is an end. Instead, simply make minor habit changes that you can sustain over time. Following these principles alone will get you very far:

     - Keep calories in the right range
     - Eat 10 - 30 grams of protein with each meal
     - Eat every 3-4 hours
     - Eat some vegetables at each meal (about the size of your fist)

Using tracking apps like MyFitnessPal can help keep calories in check. They will also give you a calorie range based on your age, gender, weight, activity level, and goals. Divy up the calories however you like. At this point, don't worry about minute details, just eat every 3-4 hours and make sure your calories end up in the right range at the end of the day.


3.) Start Small Then Progress

 
Being a trainer, I see this all the time. We start exercising, go all out, and never leave room to progress. In the beginning, you will make progress with 1-2 sets of a simple resistance circuit and 20 minutes of cardio 3 times per week.

If you try to do everything at once from the get-go, you will have no room to progress. Start small and increase little by little.

Here's a great starting place:

     After 5 minutes of walking on treadmill, perform 1-2 rounds with 1-2 minutes rest between rounds

     1.) 2 minute walk on treadmill
     2.) 10 bodyweight squats (sit in a chair and stand up)
     3.) 2 minute walk on treadmill
     4.) 5 push ups (on knees or toes, try to balance on your hands and go down as far as you can under control)
     5.) 2 minute walk on treadmill
     6.) 10 crunches
     7.) 2 minute walk on treadmill
     8.) 10 cobras (lay on stomach with arms by sides, lift chest and squeeze upper back like you're cracking a walnut between your shoulder blades)
     9.) 2 minute walk on treadmill

From here, add 1 repetition to each exercise and 10 seconds to each treadmill walk per week. For example, week 1 you'll do 10 bodyweight squats and 2 minutes of walking on the treadmill. The following week, you'll do 11 squats and 2 minutes 10 seconds of walking on the treadmill. By the end of 3 months you'll be performing 22 squats and 4 minutes of walking.

Do this workout 3 times per week separated by 1 day of rest. For example, Monday, Wednesday, and Friday. Allot about 30-40 minutes per session.

Customize your cardio, if you don't like the treadmill, do the elliptical, walk up and down a hill, do 2 minutes on the bike... whatever gets your heart rate and breathing up.

Whatever you do, start with something you can sustain and progress from there. If God won't give you more than you can handle, why would you?


4.) Seek a Coach

Sometimes we need help. Even though I am a personal trainer and going to school with the goal of being a physical therapist, I still hired a coach! There's no shame in asking for help.

Here are some of the benefits of having a coach:

- You don't have to get a bachelor's degree to know what you're doing (that's what your coach is for).
- There's someone to keep you accountable. Even if you know what to do, it helps to have someone in your corner.
- They'll show you how to do things correctly.
- Your coach will keep you focused on what matters.
- Your coach will help weed out all the myths and junk in the fitness industry.
- You'll have support from someone who knows how to get results.
- Your coach can customize your plan on the fly. Sometimes plans change in life and you need your exercise and nutrition plan to change with you.

Don't forget God is in your corner too!

"Trust in the Lord with all your heart and lean not on your own understanding" (Proverbs 3:5 NIV)

"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God." (Philippians 4:6 NIV) 

The Gist
 
When you're first starting, keep it simple and don't become overwhelmed. Always ask yourself, can I maintain this? Start with what fits into your life and progress from there adding little bits at a time. And don't be afraid to ask for help!


If you like this article, please share it with those around you and help them honor God be taking care of the body He gave them!


Love God, love people.

- Chris